Training methods by julian Erns

The best personal trainers in central London

There are several highly acclaimed personal trainers in Central London who have built strong reputations for their expertise and results-driven approach. Here are a few top contenders:

1. Matt Roberts: Known as one of the leading personal trainers in London Matt Roberts has worked with numerous celebrities and athletes. He offers personalised training programs nutritional guidance and lifestyle advice. His gym is located in Mayfair.

2. Dalton Wong: Founder of the TwentyTwo Training studio in Kensington Dalton Wong is renowned for his holistic approach to fitness. He combines strength training nutrition counselling and mindset coaching to help clients transform their bodies and achieve optimal health.

3. Embody Fitness: Located in the heart of the City of London Embody Fitness is a state-of-the-art training facility known for its tailored programs and expert trainers. Their team of specialists focuses on delivering high-intensity workouts nutrition coaching and sports therapy to help clients reach their fitness goals.

4. Harry Jameson: Harry Jameson is a personal trainer and performance coach who works with high-profile individuals and executives. He specialises in transforming both body and mind offering customised training plans nutritional guidance and stress management techniques.

5. Ultimate Performance: With multiple locations in London Ultimate Performance is a global fitness brand known for its intensive training programs and exceptional results. Their team of personal trainers is highly experienced and dedicated to helping clients achieve their fitness goals.

6.Tempo Performance was founded by Head Personal Trainer and Founder; Julian Ernst. His theories were created from years of research with precise tried and tested methods from his results-based approach to training.

‘We are here not to sell you a dream, we are here to make your goals into a reality

Julian has addressed obstacles from previous generations of advanced, complex training methods and simplified these methods to achieve your personal goals.

Whether you are a bodybuilder preparing for competitions, an individual with a general interest in keeping fit, or an athlete looking to increase your strength or power output – we bring out the very best results that your genetic profile can achieve. Julian’s clients come from diverse backgrounds with various levels of fitness and achieve their goals through the results-proven methodology.

Julian has developed as a Personal Trainer/coach due to his drive and ambition to help people like you achieve your goals – from working with elite sportsmen and women, models, to individual clients who want to transform their mind, body, and state of fitness.

It’s important to note that personal training experiences can vary, and what works well for one person may not necessarily be the best fit for another. It’s always a good idea to research each trainer, read client reviews, and potentially even schedule a consultation or trial session to find the best personal trainer in Central London for your specific needs and goals.

When to implement changes to Training Methods / Repetition Ranges / Exercise Variation

When to implement changes to Training Methods / Repetition Ranges / Exercise Variation

Why are different Training Methods / Repetition Ranges / Exercise Variation important?

To support adaptations to occur in a positive matter by re-stimulating the muscle at the right time and intensity to continuously progress + adapt by limiting plateaus towards the Short term goals: 1  4 weeks Medium term goals: 1 – 2 months Long term goals: 6 month – 1 year. 

Example of training notes:-

Week 1: 3×10 Back squat mid stance at 100kg at TEMPO 4010 2mins rest

RPE:  Set 1: 8/10 Set 2: 9/10 Set 3: 10/10

Week 2: 3x10 Back squat mid stance at 100kg at TEMPO 4010 2mins rest

RPE:  Set 1: 6-7/10 (increase weight to 110kg) Set 2: 9/10 Set 3: 10/10

Week 3: 3×10 Back squat mid stance at 110kg at TEMPO 4010 2mins rest

RPE: Set 1: 9/10  Set 2: 10/10 Set 3: 10/10 (7 reps achieved)
Week 4: 3×10 Back squat mid stance at 110kg at TEMPO 4010 2mins rest
RPE:Set 1: 10/10 Set 2: 10/10 (7 reps) Set 3: 10/10 (5 reps)


Note: Once reversibility starts and progression stops. Plateau start to occur and you stop adapting in a progressive manner. As weeks 3 and 4 show.

What needs to be done?

You need to change exercise/variation or training method or rep range

When does change need to occur?

A change needs to occur the week before a plateau occurs


To allow for consistent adaptation and progression which will limit reversibility.

-How do know when you are going to plateau?

Do a ‘Dummy Run’

Do the same exercise/rest/set only progress weight and see how long it takes to plateau on the exercise.

e.g., On week 4 a plateau occurredstart to change the exercise/variationor training method or rep range for Week 3.

Note: As you progress through from beginner to advanced more change will need to occur more frequently.

What can affect how quickly a Plateau occurs?

– Recovery
– Neurotransmitter Dominance
– Stress level
– Nutrition  
– Level of Trainee Beginner/ Intermediate/ Advanced
– Exercise execution 


Changes need to occur every to 1 – 6 weeks depending on your goal.